Gusto's Journal

[gusto77]

Re: Gusto's Journal

Good workout and great pump today. Think I ate my protein cake a little too close to the workout and it sat in my gut but I pulled it off lol. Think I could have gone a bit heavier on some of the tri movements but my elbow was being slightly fussy and I didn't want to push it too hard.


Press down/ dumbbell curl/ rotator warm ups



Rope press downs/ bent over rope extensions/ bench dips

2 x warm up rounds

125 x 12/ 125 x 10/ 14

140 x 12/ 140 x 6----> 100 x 4/ 10

155 x 12/ 110 x 10/ 9ish

155 x 12/ 110 x 10/ 7ish



Skull crushers (really wasn't sure how much the EZ curl bar at this gym weighed.... Somewhere between 15 and 25)

1 x warm up

90 x 10

90 x 10

100 x 10



EZ bar curls/ dumbbell curls/ EZ bar reverse curls

1 x warm up round

90 x 8/ 25s x 8/ 55 x 8

90 x 8/ 25s x 8/ 55 x 8

90 x 8/ 25s x 8/ 55 x 8



Close grip supinated chins

BW x 8ish (made it about 3/4 in the last rep and held for 5 sec)



20 min light cardio





Meal 1: 12 oz Italian sausage, 1 1/2 cups kashi cereal with almond milk

Meal 2: 12 oz ground turkey, 2 tbs coconut oil

Meal 3: protein cake

NO Xplode

2 scoops Intra MD

Meal 4: 12 oz ground turkey, 1/4 cup cream of rice

Meal 5: 7 scramble cheese eggs, 1 1/2 cups kashi cereal

Meal 6: 75 gm whey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Really solid secondary legwork out today. Left my coconut oil at work so I added in some extra natural peanut butter for some healthy fat.


10 minute treadmills warm up/ rumble roll/ leg ext warm ups x 3/ air squats



Seated leg curls

Warm ups x 4

110 x 12

120 x 10

130 x 8 + 15 partials (that sucked... Had to stop twice briefly)



Glute kickback

1 x warm up

80 x 10

90 x 10

100 x 10



Machine leg press

160 x 15

200 x 15

240 x 15

280 x 15

320 x 15

380 x 15

415 x 15



Hip flexor (10 sec front relaxed pose after each set)

130 x 10

160 x 10

205 x 10



SM squats (I admit these sucked for me. Definitely had to take some pauses on the second two sets)
3 x warm ups

225 x 20

225 x 20

225 x 20



SM straight leg deads

1 x warm up

225 x 10

255 x 10

255 x 10



Seated calf raises/ calf raises on hack

1 x warm up

90 x 10/ 2 pps x 10 x 3



Incline sit ups x 40



Rumble roll/ stretch



Meal 1: 8 whole eggs scrambled with steak and cheese, whole wheat pancakes, 1/2 bagel

Meal 2: 75 gm whey shake

Meal 3: protein cake with 2 tbsn natural peanut butter, 4 slices bacon

NO Xplode

3 scoops Intra MD

Meal 4: 10 oz ground turkey and 1/4 cup cream of rice

Meal 5: 10 oz ground turkey, 1 tbsn natural peanut butter

[guns01]

Re: Gusto's Journal

I must have misread it. I didn't realize the kettle bell rows were supposed to be two arm simultaneous.

yeah it was a pronate grip at the same time. no worries it is semi the same lol

[gusto77]

Re: Gusto's Journal

you did those rows as one arm db rows as opposed to pronated grip bent over db rows? interesting

I must have misread it. I didn't realize the kettle bell rows were supposed to be two arm simultaneous.

[guns01]

Re: Gusto's Journal

you did those rows as one arm db rows as opposed to pronated grip bent over db rows? interesting

[gusto77]

Re: Gusto's Journal

Yesterday:

Good workout but I forgot my Intra MD and wrist straps at home so I improvised in the Intra workout and just used the opportunity to go a bit lighter and really concentrate on the contraction on those rows.



10 min treadmill warm up/ rumble roll



Incline leg raises/ machine crunches

15/ 15 x 4



One arm dumbbell rows

40 x 8

60 x 8

80 x 8

100 x 8

120 x 8

120 x 8

120 x 8------> 100s x 8



Wide grip neutral pull with 1 sec squeeze each rep

145 x 8

160 x 8

175 x 8ish (couldn't quite squeeze it down at the bottom on last rep)-----> 100 x 8



SM bent rows

135 x 4

185 x 4

225 x 4

275 x 6

275 x 6

295 x 6 (lost grip and a bit of ability to squeeze at the top)

275 x 6



Dumbbell pullovers (did these slow with really good stretch each rep.... Smoked me.... Never felt my Lats work so hard as today.... Happy about that... Had to briefly rest 2 x on last set)

90 x 12 x 3



Banded hyper extensions

3 x 15



20 min light cardio



Meal 1: 75 whey, 1 1/2 cups kashi cereal with almond milk

NO Xplode

Protein shake with added amino's carbs and oatmeal

Meal 2: 12 oz ground turkey, 1/4 cup cream of rice, 2 tbs coconut oil

Meal 3: protein cake

Meal 4: 12 oz Beef burger with cheese (no bun)

Meal 5: 12 oz steak, 8 oz sweet potato, broccoli. 1 small dinner roll

[rnixon]

Re: Gusto's Journal

I love you and am so happy that you realize older people need a different regimen. I am looking forward to the advice you give me in the future. I'm over 50 now, if you can believe that.
~Trixie~

Amen and yes I have realized this as well but a full tank of glycogen and a good old cheat here and there is very manageable of a lifestyle and I also look forward to guns help in the future... Assuming he accepts the challenge haha.
R

that and fuck getting out of shape. i used to enjoy getting up to around and over 300. those days are way over because for one my health is a concern since i am getting up there and 2 it is much easier to train and get around when you stay 20-30lbs out of striking distance. and yes i do have a cheat or 2 a wk but the rest is clean as a whistle from now on with cardio

Sent from my SM-G870W using Tapatalk

[Trixie]

Re: Gusto's Journal

that and fuck getting out of shape. i used to enjoy getting up to around and over 300. those days are way over because for one my health is a concern since i am getting up there and 2 it is much easier to train and get around when you stay 20-30lbs out of striking distance. and yes i do have a cheat or 2 a wk but the rest is clean as a whistle from now on with cardio

I love you and am so happy that you realize older people need a different regimen. I am looking forward to the advice you give me in the future. I'm over 50 now, if you can believe that.
~Trixie~

[guns01]

Re: Gusto's Journal

Listen son, bulking is fun for about a month when you are eating dirty. After that it is just grueling to eat all that clean food to feed your new muscles. This is when I learned that eating is not all it's cracked up to be. Enjoy your cheat meals and post comp meals.
~Trixie~

that and fuck getting out of shape. i used to enjoy getting up to around and over 300. those days are way over because for one my health is a concern since i am getting up there and 2 it is much easier to train and get around when you stay 20-30lbs out of striking distance. and yes i do have a cheat or 2 a wk but the rest is clean as a whistle from now on with cardio

[Trixie]

Re: Gusto's Journal

Sorry for hijacking your thread gusto.
~Trixie~

[Trixie]

Re: Gusto's Journal

Omg yummiest I cannot wait to Bulk

Sent from my SM-G870W using Tapatalk

Listen son, bulking is fun for about a month when you are eating dirty. After that it is just grueling to eat all that clean food to feed your new muscles. This is when I learned that eating is not all it's cracked up to be. Enjoy your cheat meals and post comp meals.
~Trixie~

[orange24]

Re: Gusto's Journal

Great workout today, only thing was that mass cake sat in my stomach like a big gut bomb and wouldn't digest. Almost lost my lunch on those dumbbell row double drop sets. That double drop set on the dumbbell rows was absolutely insane. Was freaking pissed when I found out about guns numbers. Thought for sure I had him on that one lol. Kind of fun though to have the guessing game friendly competition going.



10 min treadmill warm up


Meadows rows

25 x 8

50 x 8

75 x 8

100 x 8

125 + 1 chain x 8 x 3


Wide grip pull downs

1 x warm up

130 x 8

160 x 8

190 x 8----> 100 x 8


Dumbbell rows

70 x 5

90 x 5

120 x 10

130 x 10

140 x 10----> 120 x 10----> 100 x 10


Face pulls

2 x warm ups

130 x 12

150 x 12

170 x 12

200 x 11


Banded hyper extensions

3 x 15


Incline leg raises/ incline sit ups

15/ 15 x 4


20 min light cardio



Meal 1: 10 whole scrambled bacon and cheese eggs

Meal 2: 16 oz sirloin and 8 oz sweet potato

Meal 3: 100 gm whey with 2 tbs PB2, 2 tbs coconut oil

Meal 4: mass cake

NO Xplode

3 scoops intra MD

Meal 5: 16 oz turkey with 1 1/2 cups white rice

Meal 6: 16 oz turkey, 2 tbs coconut oil

Is your cholesterol high?????

[rnixon]

Re: Gusto's Journal

My cheat meal was supposed to be tomorrow on back day but I had a buddy who I haven't seen in awhile invite me out for Pizza so I'm rolling with it. No cheat meal tomorrow.


Meal 1: Protein cake with PB & J, 2 pieces bacon

Meal 2: 10 oz turkey burger with cheese and low carb ketchup, 1/4 cup cream of rice with PB & J

Meal 3: 12 oz italian sausage

Meal 4: probably 3 or 4 slices NY style Meat lovers pizza and maybe some ice cream

Meal 5: 75 gm whey shake, 2 tbs coconut oil

Omg yummiest I cannot wait to Bulk

Sent from my SM-G870W using Tapatalk

[gusto77]

Re: Gusto's Journal

My cheat meal was supposed to be tomorrow on back day but I had a buddy who I haven't seen in awhile invite me out for Pizza so I'm rolling with it. No cheat meal tomorrow.


Meal 1: Protein cake with PB & J, 2 pieces bacon

Meal 2: 10 oz turkey burger with cheese and low carb ketchup, 1/4 cup cream of rice with PB & J

Meal 3: 12 oz italian sausage

Meal 4: probably 3 or 4 slices NY style Meat lovers pizza and maybe some ice cream

Meal 5: 75 gm whey shake, 2 tbs coconut oil

[Rake]

Re: Gusto's Journal

[QUOTE=gusto77;1253884]Only had time for the basic workout today. Wanted to hit calves abs and cardio as well but I had my kids waiting on me. That being said apparently its a liability for the gym if two kids, without a membership) sit quietly reading in the lobby while their dad lifts but if they had memberships they could run around the gym and play dangerously on the equipment... yes I witnessed that yesterday. Luckily nothing got said to me until I was 90% percent done with the workout so I just finished up real quick. On another venting note people really piss me off sometimes... was in great need of a flat bench to do dumbbell presses at the beginning and some inconsiderate jerk off had "a few more sets of some different things" before he was finished.... he then proceeded to do standing... yes standing... tricep extensions, bent dumbbell rows with only his hand on the bench, and close grip presses with a dumbbell held in a pullover position.... so in another words 2 inch close grip presses. I was so fricken fuming mad I almost lost it. Anyway rant over. Killer workout, felt very strong. Think I could have probably hit 150s for about 6 on those flat presses but the workout called for sets of 8 so I held off.


Buddy I feel your pain there is so much crazy going on the in gyms it cracks me up. This dumb son of a female dog spend 10 minutes setting up the shrug machine then straps up like it is ceremony and then moves it 5 inches 4 times and grunts like he is a hero. He looks the same he did 3 years ago and wears sunglasses. LOL Fuck them all buddy we do this for real. Love you man ( no homo).